Body Part Splits Are A Joke…


Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle

Maybe it’s because I am Italaian… but sometimes my blood really boils…

Recently I got in a heated debate about full body routines versus body part routines. This post only scratches the surface of this debate…

After the rant, I want to tell you about how you can get a copy of my brand new No Nonsense Muscle Building DVD starting Monday January 14th at 12:01 AM EST… (plus two other amazing NEW bonuses for my 72 hour New Years Promo)!

Read right to the bottom…

Why Body Part Splits Are A Joke…

1. No transfer to reality.

Legs one day, back one day, chest one day, arms one day… why don’t we have another day allocated to face muscles and another day for just finger muscles ?!

You’ve probably heard the saying, “Form follows function.” The way you train will determine the way you look but it will also determine the way you perform and live life.

Yes, many people have improved the way they look with cosmetic oriented training — bodybuilding — but it has little to no transfer to functional living. I am assuming that you also want to be fit and be confident knowing that you have muscular strength, power, speed and endurance.

Let me clarify, I’m not against “split routines” where you split up “movements’ to different days like squats, pull ups, over head presses one day and then deadlifts, bent over rows and bench press another day.

2. Hormonal response

Science has shown that the more muscle one uses during a training session, the greater the amount of testosterone and human growth hormone that is released into your body.

These are the two MAJOR hormones responsible for building muscle mass. Doing exercises like squats, presses, rows, DB swings, and snatches is like shooting testosterone and hGH through a powerful fire hose into your body!

Doing a body part workout like biceps and triceps is like shooting testosterone and hGH into yoru body with little dinky squirt gun.

3. Training length

Bodybuilding programs usually prescribe 12-24 sets for ONE muscle group. That’s insane!

Bodybuilding programs are like saying, “Go sprint a marathon!”

It’s impossible.

Consider this. If I’m doing 12-24 sets on one muscle group then I can only train at 60-70% of my one rep max. Do you think that’s actually intense? No! Where are the gains coming from? Where does the strength increase occur?

That’s why people do these marathon body part workouts for up to 2 hours. And when you train longer then (about) 60 minutes, hGH and testosterone hormones drop and cortisol, a catabolic hormone, begins to rise (leading to muscle LOSS).

I will even go as far as to say that body part workouts tailor to wimps because the workouts are easy. They barely make me sweat.

4. Bone and joint strength

Again, science would tell you the only way to strengthen your skeletal structure including your tendons, ligaments and bones is HEAVY lifting.

This requires multi-joint movements like deadlifts, cleans, presses, chin ups, rows and squats. Bodypart programs are filled with isolation exercises like leg curls, extensions, side raises, cable flys etc. These are all exercises that put the weight at the end of a long lever.

This puts minimal stress on your skeletal structure because it’s difficult to lift even if you’re using a “heavy” weight. The only way to build muscle mass on your body is to lift heavier and heavier weights and you can not do that by doing exercises that waste your energy and do not maximize strength gains.

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This will be sold for $47 (plus shipping and handling) after the promo.

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In a few weeks I will be interviewing Chad Waterbury, Jon Benson, Charles Staley, Mike Mahler, John Berardi, Jeff Anderson, Eric Cressey, Bill Hartman, Mike Robertson, Hugo Rivera, Eric Carlson, Nick Nillson, and Chris Guerriero. This product will be $97 to own once it’s recorded in February but you can reserve your own copy until Wednesday at midnight.

Total value of these extra bonuses is $341 (real world value)!

You know where you need to go Sunday at midnight!

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4 thoughts on “Body Part Splits Are A Joke…

  1. Hello.
    And what about warm up in a full body routine?

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  2. Hi Leonid what was your routine please

    Much Appreciated


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  3. Hi Leonid what was your routine please

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  4. Exactly, full-body routines saw me gain 45 pounds in a 9 months period. Military press, bench-press, deadlight, squatting, pull-ups and bent over rows. Super intense training which drains energy substrates from your muscles and force them to grow by breaking myosin bridges inside myofibrils. My routines were 20-40 minutes long. Intensity is not about length. It's energy expenditure in a fixed period of time.

    And the idea of attractive functional muscles is what many people is actually want. Not a typical freakish bodybuilding look.

    Great as always.

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